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Monday, July 22, 2013

The China Study Cookbook is a recipe book you can get excited about! It is filled with quick, flavorful meals based on a whole food, plant-based diet. I have absolutely loved reading this book and trying out many of the recipes. Below you will find several I created and the photos I took. For the Giveaway information see bottom of page. The winner of this fabulous book will be available at the bottom of this post next Monday, July 29th. Thank you toBenBella booksfor providing this giveaway.

Leanne Campbell is the daughter of T. Colin Campbell who wrote the book The China Study and his newest book Whole. Watch for my review, post and giveaway next week on the book Whole (Rethinking the Science of Nutrition). Leanne Campbell, PhD, lives in Durham, North Carolina. She has been preparing meals based on a whole-food, plant-based diet for almost 20 years. She has raised two sons—Steven and Nelson, now 18 and 17—on this diet.

One of the really nice features of The China Study Cookbook is that the recipes contain no added fat and little or no added salt. There is also minimal use of sweetening agents. Scientific evidence shows that we should try to avoid adding additional fat, salt and sugar to our recipes. FAT: Keeping fat intake low is important, because fat adds a lot
of extra calories making healthy weight maintenance more difficult.
Also, high fat intake, especially from animal-based foods, increases
your risk of high blood cholesterol, heart disease, some types of
cancer, and-when it contributes to excess weight-diabetes and
hypertension. SUGAR: Reducing our intake of sugar helps us to
have more room for the foods that are good for us, full of life giving
properties, instead of being life depleting. SALT: Our bodies
only need about a half teaspoon of salt daily. For everyone, increased
salt intake means an increased need for water to clean it out, an
increased risk of bloating from water retention, and an increased risk
of stomach and esophageal cancer.

In the introduction, Leanne talks about the mountain of empirical research supporting a whole food, plant-based diet. She states we can obtain images of the arteries in the heart, and then show conclusively, as Drs. Dean Ornish and Caldwell Esselstyn Jr. have done, that a whole food, plant-based diet reverses heart disease.

The Introduction has several sections that I think you will find interesting: Leanne's Journey Toward a Plant-Based Diet, Raising Children to Consume a Plant-Based Diet, The Garden Approach (Choosing a Wide Variety of Plant Foods, Harvesting the Garden (Preparing Delicious Meals), Transitioning to a Plant-Based Diet, and Start Your Own Journey.

The recipes start on page 51 and the sections include: Breads & Muffins, Breakfast Dishes, Appetizers & Salads, Soups, Sandwiches, Entrees, Side Dishes and Desserts.
Below are recipes for Nutty Noodles with Vegetables and No-Bake Peanut Butter Bars. Both were fabulous and simple! I also added a picture of the the delicious Vegan Chocolate Cake I made and shared with family from out of town. They loved it! I hope you will give these recipes a try and let me know how you liked them. Also, don't forget to enter the giveaway at the bottom of the page. Good luck!

1) Crush graham crackers in food processor. In separate bowl, add walnuts, coconut, and peanut butter. Stir in crushed crackers.
2) Slowly add milk and mix. If mixture does not hold together, continue adding additional milk until all ingredients stick together. However, don't make it too soft, and, if necessary, use your hands.
3) Spread mixture evenly into a 9 x 9 nonstick baking dish.
4) In a saucepan, melt chocolate chips together with rice or almond milk over medium heat. Stir until smooth.
5) Spread chocolate mixture on top of peanut butter mixture. Refrigerate for 1 hour or until hardened. Cut into squares and enjoy!

TIP: These make a great holiday treat and should be used sparingly.

Vegan Chocolate Cake (Page 268)

GIVEAWAY INSTRUCTIONS:(You can do all 3 of the items below to be entered into the drawing three times. Make sure to create a new comment for each item you do.)DEADLINE: Giveaway will end Monday, July 29 at midnight, eastern standard time. The winner will be drawn using a random number generator and will be announced at the bottom of this post shortly after. Good luck!!TO ENTER: #1) Leave a comment in section below this post.#2)Subscribe to The China Study Community Page

#3) Share this post on Pinterest. You can share one of the pictures and mention the giveaway.

28 comments:

This looks like such a great cookbook!!! I want to make those noodles! I would love the book because I am trying to be healthy and make healthy dinners for my family and having great cookbooks makes it fun and helpful!

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